Overview

Vitamin B2, better known as riboflavin, is a water-soluble, light-sensitive vitamin. It is a precursor of coenzymes, which are important for the correct functioning of our enzymes. It is therefore involved in numerous metabolic processes in the body. Since it is essential, it must be consumed through food to ensure proper functioning of the body.  

Riboflavin is the precursor of the important coenzymes FAD and FMN. In our body it is converted into these and is important for cell function, growth and development. Once in the form of coenzymes, it helps enzymes in energy and protein metabolism function. In addition, it is also involved in the metabolism of the other B vitamins. Thanks to its anti-oxidative properties and influence on anti-oxidative enzymes, the vitamin helps the body against oxidative stress that comes with aging.  

Myelin is a layer that surrounds our nerves and enables the nerve fibers to conduct impulses quickly. Riboflavin is involved in the formation of this myelin and is therefore also essential for the nervous system.  

Riboflavin – the most important tasks in brief  

The following vitamin B2-related health claims have been evaluated and approved by the European Food Safety Authority (EFSA) through scientific studies:  

• Riboflavin contributes to normal energy metabolism. 
• Riboflavin contributes to the normal functioning of the nervous system. 
• Riboflavin contributes to the maintenance of normal mucous membranes. 
• Riboflavin helps maintain normal red blood cells. 
• Riboflavin helps maintain normal skin. 
• Riboflavin helps maintain normal vision. 
• Riboflavin contributes to normal iron metabolism. 
• Riboflavin helps protect cells from oxidative stress. 
• Riboflavin helps reduce tiredness and fatigue. 

Your daily need for riboflavin 

The DGE recommends an intake of around 1.1 mg riboflavin per day for adolescents and adult women. For men, the recommended intake is slightly higher at 1.4 mg per day. Pregnant and breastfeeding women also have an increased need of 1.3-1.4 mg per day.  

Riboflavin is mainly found in animal foods. In offal such as liver and kidney as well as fish and milk and dairy products (some types of cheese such as whey cheese, Camembert, mountain cheese, Emmental). Plant sources include seeds, nuts, legumes, various vegetables (e.g. broccoli, kale) and whole grains. Since the vitamin is very water-soluble, large amounts of riboflavin can be lost during preparation if the cooking water is not used.  

A riboflavin deficiency alone does not usually occur and is accompanied by other nutrient deficiencies. Older people, women who take the pill, those taking other medications such as psychotropic drugs and alcoholics are more at risk of a deficiency because the body can absorb less riboflavin. People with a vegan diet also have a higher risk of deficiency.  

Since our body simply excretes excess riboflavin, there are no known negative effects from increased riboflavin intake.  

How a riboflavin deficiency can manifest itself  

A riboflavin deficiency can lead to inflammation of the oral mucosa and tongue, cracks in the corners of the mouth and scaly eczema, as well as hair loss. Since a lack of the vitamin impairs iron absorption, severe deficiency can lead to anemia and associated symptoms such as weakness. Due to riboflavin's involvement in the metabolism of other B vitamins, this can also be impaired if there is a deficiency.  

Which AgilNature products contain riboflavin? 

*Nutrient Reference Value = Percentage of the reference value according to Appendix XIII of the Food Information Regulation (EC) No. 1169/2011.  

Literature: 

1. Riboflavin (Vitamin B2) DGE. https://www.dge.de/forschung/referenzwerte/riboflavin/ (accessed on December 15, 2023) 
2. Suwannasom N, Kao I, Pruß A, Georgieva R, Bäumler H. Riboflavin: The Health Benefits of a Forgotten Natural Vitamin. Int J Mol Sci. 2020 Jan 31;21(3):950. 
3. Olfat N, Ashoori M, Saedisomeolia A. Riboflavin is an antioxidant: a review update. Br J Nutr. 2022 Nov 28;128(10):1887-1895. 
4. Plantone D, Pardini M, Rinaldi G. Riboflavin in Neurological Diseases: A Narrative Review. Clin Drug Investig. 2021 Jun;41(6):513-527. 
5. Mahabadi N, Bhusal A, Banks SW. Riboflavin Deficiency. 2023 Jul 17. In: StatPearls [Internet]. Treasure Island (FL): StatPearls Publishing; 2023 Jan–. 
6. Regulation (EC) No. 1924/2006 (Health Claims)